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Dates vs. Strawberry — In-Depth Nutrition Comparison

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Summary of differences between dates and strawberries

  • Dates have more fiber, copper, potassium, vitamin B5, vitamin B6, iron, magnesium, vitamin B3, and phosphorus; however, strawberries are higher in vitamin C.
  • Strawberries cover your daily need for vitamin C, 65% more than dates.
  • Dates have 5 times more vitamin B5 than strawberries. While dates have 0.589mg of vitamin B5, strawberries have only 0.125mg.

These are the specific foods used in this comparison Dates, deglet noor and Strawberries, raw.

Infographic

Dates vs Strawberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +230.8%
Contains more CalciumCalcium +143.8%
Contains more PotassiumPotassium +328.8%
Contains more IronIron +148.8%
Contains more CopperCopper +329.2%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +158.3%
Contains more SeleniumSelenium +650%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +47.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +230.1%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin KVitamin K +22.7%
Contains more Vitamin CVitamin C +14600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +480%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.7mg

All nutrients comparison - raw data values

Nutrient Dates Strawberry DV% diff.
Vitamin C 0.4mg 58.8mg 65%
Fiber 8g 2g 24%
Carbs 75.03g 7.68g 22%
Fructose 19.56g 2.44g 21%
Copper 0.206mg 0.048mg 18%
Potassium 656mg 153mg 15%
Calories 282kcal 32kcal 13%
Vitamin B5 0.589mg 0.125mg 9%
Vitamin B6 0.165mg 0.047mg 9%
Iron 1.02mg 0.41mg 8%
Magnesium 43mg 13mg 7%
Vitamin B3 1.274mg 0.386mg 6%
Manganese 0.262mg 0.386mg 5%
Phosphorus 62mg 24mg 5%
Selenium 3µg 0.4µg 5%
Protein 2.45g 0.67g 4%
Vitamin B2 0.066mg 0.022mg 3%
Calcium 39mg 16mg 2%
Vitamin E 0.05mg 0.29mg 2%
Vitamin B1 0.052mg 0.024mg 2%
Polyunsaturated fat 0.019g 0.155g 1%
Folate 19µg 24µg 1%
Zinc 0.29mg 0.14mg 1%
Fats 0.39g 0.3g 0%
Net carbs 67.03g 5.68g N/A
Sugar 63.35g 4.89g N/A
Starch 0.04g 0%
Sodium 2mg 1mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2.7µg 2.2µg 0%
Choline 6.3mg 5.7mg 0%
Saturated fat 0.032g 0.015g 0%
Monounsaturated fat 0.036g 0.043g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.02mg 0%
Isoleucine 0.049mg 0.016mg 0%
Leucine 0.084mg 0.034mg 0%
Lysine 0.066mg 0.026mg 0%
Methionine 0.022mg 0.002mg 0%
Phenylalanine 0.05mg 0.019mg 0%
Valine 0.071mg 0.019mg 0%
Histidine 0.032mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +265.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +877%
Contains more OtherOther +300%
Contains more WaterWater +343%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
0
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -53.1%
Contains more Mono. FatMonounsaturated fat +19.4%
Contains more Poly. FatPolyunsaturated fat +715.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +4972.3%
Contains more GlucoseGlucose +898.5%
Contains more FructoseFructose +701.6%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.